Food, Vegetarian, Side Dishes, RECIPES, Recipes, LifestyleMlle JulesJanuary 15, 2015kale, quinoa, salad, bell pepper, cilantro, chickpeas, healthy, clean, lunch, meal, recipe, protein, antioxidants, antibacterial, anticancer prperties, lemon, dressing, Patricia Brochu Photographe, food1 Comment

Jules ' kale salad

mademoiselle jules kale quinoa chickpeas healthy salad mlle jules food recipe

Love, love, love this salad and it's super easy to make! Perfect for the winter, it's robust enough for a filling lunch all on its own. Kale is sturdy enough to hang out in the fridge for a few days; it's one of the rarer salads that can be dressed and assembled days before you eat it. Kale and quinoa are simply delicious and satisfying, the perfect combo!

Kale, the low calorie green provides an excellent source of vitamine A (as beta-carotene), B6, and C, along with a decent amount of fiber, iron and calcium.

Quinoa seeds contain twice the protein of rice. The tiny seeds also contain vitamin B2 and magnesium, two nutriments that may help reduce the frequency of migraines. Since it's technically not a grain, quinoa has no gluten!

Chickpeas, an inexpensive and virtually fat-free source of protein, pack a high dose of folate, B vitamins and iron. Beans may lower blood pressure and cholesterol.

For a kick of antioxidants and vitamin C, bell peppers deliver. While they come in a rainbow of colors and offer distinctive sweetness and crunch!

mademoiselle jules kale quinoa chickpeas healthy salad mlle jules food recipe red orange yellow pepper

mademoiselle jules kale quinoa chickpeas healthy salad mlle jules food recipe coriander

Cilantro, also known as fresh coriander, has an antibacterial effects an anticancer properties.

mademoiselle jules kale quinoa chickpeas healthy salad mlle jules food recipe lemon dressing

In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamine C, one of the most important antioxidants in nature and also vital to the function of a strong immune system.

Serves 6

Kale & Quinoa Salad with Lemon dressing

1 bunch kale, stemmed and finely chopped

1/2 medium red bell pepper, cored, seeded and thinly sliced

1/2 medium orange bell pepper, cored, seeded and thinly sliced

1/2 medium yellow bell pepper, cored, seeded and thinly sliced

1/2 cup quinoa

1/2 cup chickpeas (canned is fine)

1 bunch cilantro, finely chopped

salt, pepper

For the dressing:

1 Tablespoon minced shallots

2 Tablespoons Dijon mustard

1/4 cup freshly squeezed lemon juice

1 1/2 teaspoons lemon zest

2 teaspoons honey, agave nectar or maple sirop

1/4 cup olive oil

Directions:

Make the dressing:

In a small bowl, whisk together the shallots, mustard, lemon juice, lemon zest and honey. Stream in the olive oil while whisking continuously until well combined. Season the dressing with salt and pepper to taste. (You can add more lemon juice or agave nectar to adjust the acidity or sweetness to your personal taste.)

Directions:

Rinse the quinoa in a fine mesh strainer. Add 1 cup water and 1/2 teaspoon salt and bring to a boil. Cover and turn the heat to low; cook for 15 minutes. Turn off the heat but leave the lid on for an additional 5 minutes. After 5 minutes, remove the lid and fluff with a fork.

Assemble the salad:

In a large bowl, toss the kale with all of the still-warm quinoa, chickpeas, bell peppers and cilantro . Toss with about half the dressing and taste. Add the remaining dressing if desired. Taste a bite; if it needs more salt, add it now, as well as fresh pepper if desired.

Serve immediately.

This salad keeps very well; the kale gets more tender as it sits in the dressing. Refrigerate for up to 5 days.

Bon appétit!

Mademoiselle Jules

Mlle Jules